This quick and easy dhal recipe is a nourishing meat free meal. I personally try to have regular meat free meals and this dhal is nutritious and filling. It’s also great for a last minute meal as I always have the ingredients in the pantry. It’s my backstop when I forget to take meat from the freezer or if the day escapes me. Serve it with rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly balanced, protein rich vegetarian meal.
Health benefits
The red lentils are full of fibre, many beneficial plant nutrients and offer a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune boosting. The coconut milk is wonderful for your immune system, read more about it here.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
If you’re looking to save money across pantry items such as nuts, seeds, flours and more, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (all home delivered), click HERE to check them out.
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Quick and Easy Dhal Recipe
Ingredients
- 2 tbsp butter, ghee or coconut oil
- 1 onion/s (large) peeled and diced
- 3 clove/s garlic - peeled and sliced or crushed
- 3 cm ginger root - peeled and finely diced
- 1 carrot/s (large) grated
- 1 zucchini/s - grated
- 1 tsp cumin seeds
- 1 tsp ground cumin
- 1 tsp ground coriander
- 2 tsp mustard seeds
- 2 tsp garam masala
- 1 tsp ground turmeric
- 350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes
- 200 g split red lentils - dried (1 cup)
- 400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)
- 350 ml chicken stock or bone broth - or vegetable stock or water
- 3 tbsp almond meal
- Chilli flakes -to taste
- Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
- 1 lime/s - juice and zest to finish
- 1 bunch/s fresh coriander leaves - roughly chopped
Optional-
- 6 fresh curry leaves - optional but yummy
Serve
- Rice, quinoa or cauliflower rice (to serve)
Method
- In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
- Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
- Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
- I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.
Thermomix method
- Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
- Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
- Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.
Serve
- Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
- Its lovely on toast for breakfast (with or without an egg).
Make-ahead
- Re-heat in a pot over a low heat until just hot.
Store
- Airtight in the fridge or freezer. The flavour actually improves with time.
- * a little extra cooking time might be needed if your lentils are not split.
Variations
Vegan
Choose coconut oil and coconut milk.Coconut-free
Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.Grain-free
Serve over a baked potato or sweet potato, cauliflower rice or quinoa.Nut-free
Just leave the almond meal out.Turn it into a soup
Add a little extra stock and blend to make a delicious Indian red lentil soup.Make it meaty
You can use this as a curry base (sauce) and add any meat you like to this.Make it go further
Add in a can of drained and rinsed chickpeasMore vegetables
You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.Breakfast
Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.Tip
- A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
- If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.
Do you like a good dhal? This is based on a traditional dhal I learned to make in India. I'd love to hear how you like it!
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Lynsay says
Yum! Have not seen a Dahl recipe with almond meal before – great idea. Thanks Georgia. 🙂
Georgia Harding says
Yes I like to complete vegetarian proteins within the dish and the almond meal helps in this regard, plus thickens the sauce a little. I have experimented over the years and this is my fastest, tastiest favourite. Hope you enjoy it as much as I do. G x
Rach says
Cooked this tonight 🙂 Was a huge success! Thanks Georgia 🙂
Georgia Harding says
Thanks for letting me know and glad you enjoyed it, G x
Tam says
Cooked this Dahl last night for my family. We eat a lot of Dahl, even though it’s not my girls favourite food (to say the least!). It was very similar to my regular, without the sweetness of cinnamon that I’m used too. I loved the addition of almond meal. My girls said that it was the best one they’ve had 🙂 thanks Georgia! Tam 🙂
Georgia Harding says
That’s great, I’m pleased it was a hit, G x
Ceska says
This is a wonderful recipe, yet again! The only change I’ll make next time it to omit tomatoes, makes it even more sugarless and Atkins friendly (yes on another eating style mission hahaha!)
Georgia Harding says
Really pleased you liked it. I’ve made it with just one tomato (because I had run out) and it was still lovely, G x
Kymelle says
I didn’t have any tomatoes so used 2 tablespoons of tomato paste and it was great 🙂
Zoe Collins says
Absolutely delicious. I needed to use a simmer mat though as it was sticking a bit on the bottom. Thanks for sharing.
Zoe Collins says
Absolutely delicious. I needed to use a simmer mat though as it was sticking a bit on the bottom. Thanks for sharing.
Georgia Harding says
You’re welcome Zoe, glad you enjoyed, G x
Georgia Harding says
You’re welcome Zoe, glad you enjoyed, G x
Emma says
Huge success with my family tonight. Love the recipe. We like to serve our curry with banana tossed with coconut on the side. Kids love it.
Georgia Harding says
So pleased you enjoyed it. Great idea with the banana too, thanks for sharing, G x
Katherin says
I cooked this for the second time tonight & really rate it. I’d forgotten all about fresh ginger which is gorgeous & the lime (well I used lemon) really lifts the dish. I also add a block of cubed tofu just to up the ante – delish!
Georgia Harding says
Really pleased you like it Katherine – it’s one of my favourite vegetarian go-to’s and a regular dinner in our house. Thanks for letting me know you like it, G x
Brigid says
Delish!! I love how simple and quick this is. Not to mention bursting with flavour. Your recipes are fantastic. Thank you!
Georgia Harding says
Pleased you like it, a favourite in our household too. One of my go too’s when the day escapes me, G x
Kymelle says
Just made this for dinner and it was absolutely delicious!!!!!! Just what I needed after over indulging at Easter. Thank you for a fab recipe! 🙂
Georgia Harding says
Glad you enjoyed it. We had it Easter Monday for the same reason – it’s a real staple in our house, G x
Rebecca says
Georgia, is there any reason LSA would work less well than ground almond alone? I have some already ground but can grind almonds if needed. Thank you.
Georgia Harding says
Hi Rebecca, yep LSA will work perfectly well, enjoy, G x
Rebecca says
Thank you, it was delicious – 3 yo 5 yo and parents all devoured it. What I love most about it is how all ingredients are pretty well permanently on hand. Thanks again.
Georgia Harding says
Yes, it is definitely one of my go too’s when I need a quick, healthy meal, thanks for your feedback Rebecca, G x
Adrian Whitman says
I just made this tonight and it was so delicious. My 9 month old loved it so much that she kept trying to suck all the flavour off her fingers when she was waiting for the next spoonful.
Georgia Harding says
How cute – she knows what good for her! Thanks for your feedback and glad you all enjoyed it, G x
kelly seach says
Have you ever tried freezing this?
Georgia Harding says
All the time Kelly. In fact I always have a few containers in the freezer and it tastes even better reheated! G x
kelly seach says
Thanks, you have made my day!!
Tammy says
Just made this tonight and it was amazing.
Georgia Harding says
Glad you enjoyed, G x
Rosanne O'Brien says
It’s only been 12months G but I’ve finally made this Dahl. A huge winner in the O’Brien house. Miss M actually said S has that in a thermos, I’d eat that at school! Finally!!!!
Georgia Harding says
Tell Molly, I’m so proud of her and really happy she likes it. We actually had that tonight for “Meatless Monday” G x
Katri says
I made this for the first time today and YUM it was delicious!!! My 2,5yr old lapped it up (but the fussy 6 year old only had a taste, which was expected 🙂 ). Will definitely make it again.
Georgia Harding says
Glad you (almost) all liked it. Maybe try a bit of yoghurt added to your 6 year olds to ease them into it? G x
Katri says
Good idea with the yoghurt, will try that. 🙂 Will also get her to help me as I’m sure she’ll be more likely to give it a good try.
I’ve said it before, but I just love your recipes and how simple and fuss free they are! And love your advice too, I’m always directing others to your site.
Georgia Harding says
Thanks so much for your support, very much appreciate it G x
Lorro says
Georgia, i am going to make this Dhal this week. Quick question- what do you do with the curry leaves? Add them at the end with the coriander leaves and lime ( is that the zest of the lime, as the lime juice goes into the main part? ) just thought i’d clarify this – less chance of me stuffing it up 🙂 thanks and love all your recipes, they are on our table at least twice or three times a week.
Georgia Harding says
Hi Lorro. I add 5 or 6 fresh curry leaves (whole), at stage 2 of the above method. Thrilled my recipes are regulars in your household. Enjoy the dhal, G x
Georgia Harding says
PS – I always add lime juice and/or zest at the very end. G x
Kirsty says
Just made this for the first time today, massive hit with the whole family, from 6-75 year olds at the table. Miss Six says it’s the best thing she’s ever eaten. Thank you so much! 🙂
Georgia Harding says
That’s awesome Kirsty. I think a lot of parents have been surprised by their kids response to this recipe. My friend made it for her husband (who hates dhal) and 2yr old (also making a back up meal for her). They both devoured it. You’re very welcome G x
Gabrielle says
I love this recipe and it has become a regular in our household — made it last night, in fact, and have just had some leftovers for lunch! Yum! Your Chicken and Almond Curry is another absolute favourite, and only one of the Well Nourished recipes that make a regular appearance on our table! Thanks so much for all the delicious, healthy and nutricious food inspiration. 🙂
Georgia Harding says
Thanks so much Gabrielle, you have the same taste as I do – love a good curry. You are very welcome and thanks for taking the time to post a comment G x
cherie marki says
Wow!! This is a smashing dish! Absolutely loved it! Love that it is a nourishing meat free alternative…Husband enjoyed it aswell as the kids.. this is definately going to be my go to meal now!! ???
Georgia Harding says
Yay – that’s great Cherie, thanks for letting me know. Yes it is a great go to recipe. I always have the ingredients in my pantry so it is handy for a last minute meal. Glad you all enjoyed G x
Kaarin Cotterill says
I just made this delicious dhal tonight for our dinner. It was gorgeous and very filling. I served it with roasted sweet potato and a little yoghurt on the side. BF asked for a second helping.
Georgia Harding says
That’s great Kaarin, so glad you all liked it. We love it with roast sweet potato too G x
Bree Addison says
Wow… this was divine!! Miss 2 who had suddenly become quite the picky eater was shoveling it into her mouth and actually said “yummy” and said”yes” when I asked if she’d like me to make it again. Wow. Not much of anything gets that response anymore! And Mr 1 loved it as well. So good and so easy! Thank you!
Georgia Harding says
That’s brilliant Bree – thrilled your bubs liked it. 2 is a tricky age and a time you need to be really diligent with food rules – most kids test the waters with food at this age and what they get away with will stick. Keep offering only good foods and she’ll come around G x
Natalie says
I made this for dinner tonight. Was delish!
Georgia Harding says
Thrilled you liked it Natalie Gx
Amanda Micallef says
So yummy! We can’t have tomatoes so I did chickpeas and a capsicum instead.
Georgia Harding says
Perfect, thanks for sharing and thrilled you enjoyed it G x
Georgia Harding says
Perfect, thanks for sharing and thrilled you enjoyed it G x
Amanda Micallef says
So yummy! We can’t have tomatoes so I did chickpeas and a capsicum instead.
Kylie says
Made this Dahl last night. One of the most delicious I’ve tasted! I had no zucchini so added celery to the chopped carrots. Creamy, beautifully spiced with some body ( my kids don’t like pureed food.). This will become a staple in our house. Thankyou!
Georgia Harding says
Thrilled you all liked it Kylie, we love it also. Thanks for the feedback , Gx
Laura McFadgen says
Hi, i am attempting to follow this recipe, but I just wanted to clarify in step 2 and 3 of the thermi instructions, what temp should I use?
thx
Georgia Harding says
Sorry its 100, just updated it G x
Laura McFadgen says
thx, it’s a lovely Dahl. Thank you for your recipe
Georgia Harding says
Welcome – not sure how that temp got left off. Glad you enjoyed it Laura x
Carmel says
Hands down the best dhal I have ever made! The only change I made was to add a few crushed cardamom pods.
Georgia Harding says
Ooh I love cardamon. This must be my only curry without!! Thrilled you enjoyed it Carmel x
Susan Farris says
My “go to meal” when the world seems a little unkind. The ultimate comfort food, just the aroma of it cooking makes me happy. Would you have a quick and healthy naan recipe to go with it ? I’ve used the cup of Greek yoghurt/ cup of SRflour mix with added fennel seeds and chilli flakes but would like to find a substitute for the SR flour. I just stove top fry in olive oil.
Merrilee Clark says
Hands down the best dahl i have tasted in an age. Easy and delicious. Thank you for a really tasty and nourishing recipe.
Georgia Harding says
Thrilled you like it and you’re very welcome Merrilee G x
JUSTINE says
I make this for clients regularly and they *love* it 🙂
Georgia Harding says
Lucky clients Justine having you cook for them – glad it’s a hit! G x
Kerrie says
I’ve been wanting to make this Dahl for ages and finally got around to trying it! Yum – it’s delicious and super easy too. I’ll definitely be making it regularly!
Georgia Harding says
Thrilled you enjoyed it Kerrie – it’s been a super popular recipe, that’s for sure. Thanks for your feedback G x
Megan Zigomanis says
Beautifully warming meal for a cold night. I love the amount of nutrients packed into this and there is always heaps left over which is great for freezing or lunch the next day. We love all the flavours in it!
Janet Iffinger says
I made this tonight in the unseasonal cool temperatures and my meat loving husband really liked it. Next time I will add more chilli. Yum.
Georgia Harding says
Thrilled you both enjoyed it Janet. I always serve it with chilli flakes or fresh chilli if my garden is producing – I agree, the heat is lovely. Thanks so much for your feedback and for rating it G x
Jacqueline says
Are the red lentils split ones
Or whole ones please?
Penny says
Making this was my first experience with dhal n it wasn’t my last! We have this regularly now. I love it for a ‘vegetarian night’ meal and the leftovers just get tastier!
Georgia Harding says
Hi Penny, so pleased you loved it. I agree, it gets better the next day and even better out of the freezer too. Thanks for the feedback and rating the recipe too G x
Bel says
Do i need to presoak the red lentils? Every time i cook with them it takes at least twice as long as the recipe and some are still crunchy.
Georgia Harding says
Hi Bel, no you don’t need to (but you can if digestion is an issue). Whole red lentils will cook in 15 minutes, split take just 5 mins.
I’ve never had anyone say this before (and it’s been a massively popular recipe) so I’m wondering if you are using the correct lentils? Here’s a link to what I use https://thewholefoodcollective.com.au/product/red-split-lentils-certified-organic/?ref=35
Hope this helps G x
Bel says
Ok thanks Georgina, they are the same as i have bought and used before. I’ll give your recipe a try this week and have everything crossed that they cook properly! 🙂
Jess says
I LOVE HOW THERES THERMI VERSIONS! Cant wait to try them all
Georgia Harding says
Hope you really love it Jess G x
Nicole says
This recipe is seriously delicious and easy to make! No more takeaway 🙂
Georgia Harding says
Glad you love it Nicole – yes I always have portions in the freezer as a back up meal. G x
Stacey says
Hi there, how do I go about printing these recipes if possible? They look just delicious!
Regards,
Stacey
Wendy says
Another winner- thank you! We are big meat eaters so trying to include a meat free day in our meal plan. I left out the chilli and even the 10 month old loved it! Thank you for your great recipes.
Georgia Harding says
Ah brilliant Wendy – glad you all enjoyed out G x
Angela says
So yummy, my whole family loved it. Thank you xx
Georgia Harding says
Brilliant Angela, so glad everyone loved it and thanks for rating the recipe too G x
Claire says
Lovely Dahl, made it tonight and now feeling the effects of eating too much! We usually have a Dahl once a week as I enjoy the meat free alternative as well as having an Indian hubby who grew up with Dahl as a staple! This is the first time I used almond meal and coconut milk but loved it and found the Dahl had a sweet nutty taste. My 2.5 year old twins also loved it with some rice and cucumber (we added our own chilli after!) will definitely be making this a regular meal for us!
Georgia Harding says
Hi Claire, such a huge compliment, thank you. Thrilled you and your family loved it. I often make a double batch as it freezes really well (great for a lazy meal when one of ‘those’ days strikes). Cheers for the 5 stars too, Georgia 🙂 x
Tess says
Hi Georgia,
Can I please just check if the red lentils are from a tin or if I need to buy dry ones and soak before adding the pot?
I’ve not cooked with lentils very much to date.
This recipe looks lovely, thank you for some great vegetarian options!
Tess
Georgia Harding says
Hi Tess, no they are dried and they sell them in any supermarket. You can soak them but red lentils are tiny and cook quickly so unlike brown lentils, they don’t actually need to be soaked. I’m sure you’ll love this recipe, it’s been super popular and is such an easy vegetarian meal. Enjoy, Georgia x
Tess says
Thanks very much, Georgia!
Isabel says
So delicious, this is our go to weekly veg meal. It’s so easy to make and it freezes well so you can make a double batch at once. Everyone I have served it to asks for the recipe. Thanks Georgia!
Georgia Harding says
Ah fabulous. It’s one of my favourites too. Glad everyone loves it and thanks for rating the recipe, ?? Georgia x
Sarah says
Amazing…thanks so much!
Georgia Harding says
Cheers Sarah, very welcome G x
Jessica says
Would canned lentils be ok? I haven’t yet found dried lentils safe enough for Coeliacs but would love to try this recipe! Thanks heaps
Georgia Harding says
I haven’t tried it but it is a really versatile and forgiving recipe so I’d guess it’s worth a shot. Let me know how it works out Jessica, Cheers G x
Cat says
Hi Georgia!
Your so amazing. Just had to come back to tell you I was looking for a quick dinner and read your Dhal recipe that reminded me there was a container of Dhal in my freezer. I heated it up for a meal and my 7 year old happily ate it because I added a little yogurt as you suggested—something I didn’t do the first time! I feel at this age she has become pickier. I’ve always fed her Whole Foods but now with school friends who have very processed lunch/snacks etc, having influenced her and I’ve given in for play dates. Getting back on track with your help! So thank you!
Georgia Harding says
Thanks Cat. Thrilled you love it and yes, it’s so awesome to portion and freeze. It does get hard at that age with peer pressure kicking in. Just do the best you can when you’re in control of what she’s eating. My kids now understand that junk food tricks them into wanting it more and more and also tricks their taste buds away from real food. So if they eat rubbish at a party, they know they will have to try to get past the cravings that follow to enjoy real food again. All a learning process! G x
Elle says
Made at the last minute tonight – everything on hand *phew*! Thoroughly enjoyed by adults… kids get it tomorrow. Will definitely make with coconut cream again and top up the shredded vegetables – love the texture to break up the lentils. Next time doubling the recipe for freezer ‘takeaway’.
So many of your recipes (often heavily adjusted according to what’s in the house!) now on regular rotation. Thank you!
Georgia Harding says
So glad you enjoyed it and I love that you make do with what you have in the fridge (rather than shopping for more ingredients) Elle.
Appreciate your feedback and the 5?s G x
Jo says
Looking forward to making this tonight for the first time. I only have red lentils (not split) so I cook for longer? Also making it in the thermie – can I double the recipe in that?
Jo
Georgia Harding says
Hi Jo, yes, just cook them for longer (until they are soft). It fills my TMX (I have the original version) bowl almost to the top so a double won’t fit. G x
Jo says
Thank you!
Therese Hamilton says
This is the best Dahl I have ever made – so good!! Love, love love – this will be my go to Dahl recipe for good now – thanks Georgia!!
Georgia Harding says
So glad you love it Therese G x
Julia says
My first attempt at dhal. Delicious and easy to follow recipe.
Georgia Harding says
So glad you enjoyed it Julia. Appreciate your feedback G x
Corinne says
My family including my fussy 2 year old love this, makes a huge amount so plenty of freezer meals. Thank you ??
Georgia Harding says
My pleasure Corinne, glad you loved it, I appreciate the 5 ?s G x
Hayley says
Hi Georgia,
This recipe is a favourite of mine, I was wondering if there are any substitutes for red lentils?
I can’t get any at the moment and was really wanting to make this still.
Georgia Harding says
Hi Hayley, so glad you love it. You can sub with mung dhal or french or brown lentils, just soak them overnight. The texture will be different, but still yum G x
Judith says
Superb! Can’t wait to try your other recipes. Thank you!!
Georgia Harding says
Cheers Judith, glad you enjoyed it G x
Ailee Molloy says
Quick, nourishing, and satisfying- that’s the ultimate cooking trifecta in my opinion ? Thanks again for another delicious meal.
Georgia Harding says
So glad you enjoyed it and thanks for the 5 ?s G x
Fran says
This is super easy (thermo) and tastes amazing. Thanks for the great recipe! I have cooked 2 batches now and it will definitely be on a regular rotation ?
Georgia Harding says
So glad you loved it Fran and appreciate the 5?s too G x
Ashley says
Made this tonight and will definitely be making again! A quick and easy recipe and also very versatile – I followed the main recipe this time but can definitely see how it could be switched up a little bit too, by adding meat or extra veggies. Definitely recommend the lime as it really completes the dish, and we had ours over brown rice with a dollop of yoghurt. I also love that it isn’t spicy, so even my 9 month old was able to enjoy it tonight! Thanks for another great recipe 🙂
Georgia Harding says
You’re very welcome Ashley. Lots of little ones love this, glad your bubba did too. Appreciate your feedback and the 5?s G x
Lauren says
I love this recipe! So good to just be able to add in any veges that you have on hand. It’s a great meat free meal for our whole family! I also love the variations that you can serve/eat it with.
Georgia Harding says
So glad you love it Lauren, thanks for your feedback and 5 stars too G x
Yasmin says
This is so yum!! Perfect consistency for home made lentil pies too!
Georgia Harding says
Oh yum, love the sound of pies, great variation Yasmin, thanks for sharing G x
Cathy says
Perfect winter meal
Georgia Harding says
So glad you enjoyed it Cathy, G x
Lia Saunders says
Really delicious! Added a couple of handfuls of sliced kale and some bean pieces to up the veg and my husband didn’t complain about meat free Monday!
Georgia Harding says
Ah fabulous, so glad you both enjoyed it ☺️
Genevieve Haussegger says
So delicious!! Loved by my 7 and 9 year old and hubby too! Fantastic meat free meal. Love all the vegetables included in this recipe. Enjoying as lunch today served with some natural cashews. Love all your recipes Georgia. ?
Georgia Harding says
So glad you and your family loved it Genevieve, cheers for the feedback and star rating G x